Aging Well With Strength Training
By Donna Stark
You may not be concerned with having abs of steel as you enter the golden years but strengthening your muscles during the aging process is just as important as it was when you were younger, if not more. Generally, the body's muscles tend to weaken as it ages and this decline in strength can have a serious impact on your overall health and wellness, but you can keep that from happening by adding some simple strength training exercises to your fitness program. Take a look at the following tips on how to get started.
Choose Your Style
The first thing you should decide on is whether this is something you want to work on alone or if you would prefer to have a physical trainer guide you through the process. Either way is fine. It just depends on what you are most comfortable with.
If you want to do this on your own, make sure you focus on safety. Here are some important safety tips to be aware of.
- Learn the proper form for each exercise
- Choose a weight that is heavy enough to do your reps comfortably, but is still challenging
- Start slowly and only increase the weight when your body is ready
- Don't rush the exercises, always use controlled movements
- Stop if something hurts
- Never exceed your physical capacity
Design a Plan
It's important to give your body plenty of rest when starting a new program, so be sure to alternate days between your strength training sessions and your cardiovascular workouts. By switching days, and having at least one to two days of complete rest each week, you will be able to reduce the risk of injuries caused by overtraining.
Know What to Expect
As is the case with most fitness programs, you will probably feel some muscle aches and soreness in the very beginning. You may even experience some joint discomfort as well. Much of this is completely normal and will subside the more you exercise, but if things really don't feel right and if you are concerned about any pain or discomfort that is going on in your body, it's vital to address the issue and seek medical care as soon as possible.
A New Fitness Program, A Stronger You
It's impossible to tell what the future will bring, but if you want to live independently and stay as physically active as you can, you need to take action now! Strength training is one of the best and most effective ways to improve your health and stay strong for years to come!
To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Citrus Heights, Calif.